For many individuals, losing weight is a never-ending battle. They go on a diet, lose weight, go off the diet, return to their normal eating routine and gain the weight back. The reason for this yo-yo cycle is because the person has not permanently changed their behavior toward food. To lose weight and keep it off, you need to replace your previous behaviors toward food and exercise with more desirable ones that will help you achieve your goal.
Step 1
Look at what you are currently doing. Write down what you eat, how much you eat and when you eat for a couple of days. This can make you aware of certain patterns that have formed and from there, goals can be created.
Step 2
Take baby steps. Goals need to be short term as well as long term in order for change to occur. The long term goal is to lose weight, but in order to attain this goal, you need smaller goals to get you there.
Step 3
Create SMART goals--specific, measurable, attainable, realistic and timely goals.
Step 4
Pick one goal at a time. Too much change too soon is overwhelming and hinders your success. Once you have mastered one goal, then and only then should you move on to your next goal.
Step 5
Find a support system. Don't be shy to ask for help and try to stay away from situations that may deter you from your goals.
Step 6
Set a reasonable timeline. Remember: You didn't gain the weight in a week, so why should you expect to lose it in a week?
Step 7
Most importantly, don't be so hard on yourself. No one is perfect, and you are not expected to be. Cut yourself some slack and remember that if you have a setback, acknowledge it and move forward. Don't give up--if it were such a simple task, the diet industry would be bankrupt.
Tips and Warnings
- Some examples of behavioral goals to help you lose weight; • I will eat only in the kitchen at the table with no TV on • I will limit my chocolate eating to one Hersey's kiss per day • I will make a grocery list and only buy the foods on my list • I will wait 15 minutes before taking a second helping
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